Monday
Full body stretch	Walk WALK: 10 KM YOUR GOAL

Tuesday
Lower body stretch	Dumbbell bent over row SETS: 3 REPS: 10 Dumbbell front shoulder raise SETS: 3 REPS: 12   Oblique crunches with ball SETS: 3 REPS: 12 Tricep extension using both hands SETS: 3 REPS: 10   Outside forearm SETS: 3 REPS: 15 Squats with dumbbells SETS: 3 REPS: 10   Standing side leg lifts SETS: 3 REPS: 12 Abduction (lying) with theraband SETS: 3 REPS: 12

Wednesday
Quick stretch	Walk FAST WALK 5 KM

Thursday
Full body stretch	Back exercise on all 4s with ball SETS: 3 REPS: 10 Pecs with band/dumbbells SETS: 3 REPS: 15   Boxing abs exercise SETS: 3 REPS: 15 Bicep reverse curl SETS: 3 REPS: 15   Step ups with dumbbells SETS: 3 REPS: 15 Backward straight leg raise SETS: 3 REPS: 12   Toe raises SETS: 3 REPS: 10 Adduction (lying) with small ball SETS: 3 REPS: 15

Friday
Lower body stretch	Walk WALK: 6 KM

Saturday
Quick stretch	Walk